ব্যায়াম ও বেকাম

একজন বডিবিল্ডার একজন মানুষের শরীরে দেখে তার শরীরের গঠন সম্পর্কে একটি ধারণা পেয়ে যায়। 

আপনার কি মনে আছে। আমি আপনাকে ব্যায়ামের 80 20 principal সম্পর্কে বলেছিল। তার মানে আপনি শুধুমাত্র ২০ ব্যায়াম করে ৮০% ফলাফল পাবেন।

উদাহরণ স্বরূপ:

আপনি যেহেতু একজন অংকের ছাত্রী সেহেতু আমি আপনাকে একটি অংকের উদাহরণ দিচ্ছি।

মনে করেন, একটি অংককে দুই বা ততোধিক ভাবে করা যায়।

আপনি এবং আপনার একজন বন্ধু অংক করা শুরু করলেন।

একই অংক। আপনি এক মিনিট অংক করে অংকের সঠিক ফল বের করলেন।

আপনার অংকটি করতে এক  পৃষ্ঠাগুলি কম পৃষ্ঠা লেগেছে। কারণ আপনি এই অংশটি করতে একটি সূত্রে ব্যবহার করেছেন।

কিন্তু আপনার বন্ধু এই একই অংক করতে দশ পৃষ্ঠা এবং দশ মিনিট লেগেছে। কারণ আপনার বন্ধু এই অংশটি করতে কোন প্রকার সূত্র ব্যবহার করে নাই।

এখন আপনি বলেন কে বেশী বুদ্ধিমান। নিশ্চয়ই আপনি তার থেকে বেশি বুদ্ধিমান এবং মেধাবী।

ব্যায়ামের বেলায় কিন্তু বেশি ভাগ মানুষ সূত্র ব্যবহার না করে নানা প্রকার ব্যায়াম করে। যেখানে ব্যায়ামের একটি উদ্দেশ্যে জন্য একটি ব্যায়াম করলেই হয়। সেখানে সে ঘন্টার পর ঘন্টা বিভিন্ন রকম ব্যায়াম করছে।

তাই আমি অংকের মতো ব্যায়ামের সূত্র আবিষ্কার করেছি। 

আপনি  যেভাবে শুধু একটি সূত্র মুখস্থ রেখে ৩০ সেকেন্ড অনেক পৃষ্ঠা একটি আতংক শেষ করেছেন। ঠিক একইভাবে 

ব্যায়ামের মাধ্যমে একটি সূত্রের ব্যাবহার করে আপনি যেকোন অল্প ব্যায়াম করে আপনি ৮০% ফল পাবেন।

অনেক মতো নানা ধরনের ব্যায়াম করতে হবে না।

উদাহরণ স্বরুপ আমাদের দেহের সম্পূর্ণ ব্যায়াম করা যায় শুধু দুইটি বা ডামবের দিয়ে।

আমাদের দেহের বিভিন্ন মাংস পেশী আছে। তার প্রতিটি মাংস পেশীর আলাদা আলাদা কাজ এবং আলাদা আলাদা নাম আছে। প্রতিটি মাংস পেশী সুন্দর এবং মজবুত জন্য একটি ব্যায়াম সচেষ্ট। 

আমি তোমার এই দশটি রকম মারকে ভয় পাই না। যা তুমি একবার করেছ। আমি তোমার এই একরকম মারকে ভয় পাই যে মার তুমি দশ হাজার বার চর্চা করেছ।

ঠিক শরীর গঠন সুন্দর করা জন্য দশ রকম ব্যায়াম একবার করে করা দরকার নেই। সবচেয়ে ভালো হয় তুমি একটি ব্যায়াম দশ বার করে করো।

Body Building secret

Benefits of doing Exercises:
Be Young.
Increasing face beauty.
Be healthy. Heart, 
To do strong muscle and Bone etc.
Increasing brain power.

Steroid:

"ভিটামিন মনে হলেও ভিটামিন ডি আসলে একটি স্টেরয়েড হরমোন। অন্যান্য ভিটামিন যেখানে এন্টি অক্সিজেন বা কো-এনজাইম হিসাবে কাজ করে, ভিটামিন ডি (স্টেরয়েড হরমোন) জিন এক্সপ্রেশন নিয়ন্ত্রণ করে অর্থাৎ দেহের প্রোটিন তৈরিতে নিয়ন্ত্রণকারীর ভূমিকায় থাকে।"

ভিটামিন ডি-র উৎস

উৎস পরিমাণ ভিটামিন ডি-র

উপস্থিতি (ওট)

সূর্যরশ্মি শরীরের ভিটামিন ডি-র চাহিদার

৮০ শতাংশের বেশি ত্বকে

সূর্যরশ্মি পতিত হওয়ার কারণে

তৈরি হয়।

খাদ্য উপাদান ৩.৫ আউন্স ৬০০-১০০০

স্যালমন ফিশ ৩.৫ আউন্স ১০০-২৫০

সার্ডিন (কৌটাজাত) ৩.৫ আউন্স ৩০০

টুনা (কৌটাজাত) ৩.৫ আউন্স ২৩৬

ম্যাকারেল (কৌটাজাত) ৩.৫ আউন্স ২৫০

তাজা মাশরুম ৩.৫ আউন্স ১০০

কৌটাজাত মাশরুম ৩.৫ আউন্স ১৬০০

ডিম (সিদ্ধ) ৩.৫ আউন্স ২০

টক দই ১৭৫ গ্রাম ৫৮-৭১

গরুর কলিজা (রান্না করা) ৭৫ গ্রাম ৩৬

৪০ ওট ভিটামিন ডি-র কার্যকারিতা ১ মাইক্রোগ্রাম সমতুল্য।

সূর্যালোক থেকে ভিটামিন ডি পেতে হলে মার্চ-অক্টোবর মাসের (অন্যান্য মাসগুলোতে আরও বেশি সময় ধরে) প্রতিদিন কমপক্ষে ৩০ মিনিট রোদ পোহাতে হবে যখন শরীরের ১৮ শতাংশের বেশি অংশে রোদ লাগবে।
প্রধানত প্রাপ্তবয়স্ক মানুষদের ক্ষেত্রে, যাদের ডায়াবেটিস আছে, হৃদরোগ-স্ট্রোক হয়েছে, প্রজনন সমস্যা আছে, পলিসিস্টিক ওভারি সিন্ড্রোম আছে ও দৈহিক স্থূলতায় আক্রান্ত, এদেরকে নিয়েই আলোচনা আবর্তিত হচ্ছে।
কাদের ভিটামিন ডি ওষুধ হিসেবে খেতে হবে

* নবজাতক যারা শুধুই মায়ের দুগ্ধ পান করছে ও যারা ১০০০ মিলিলিটারের কম শিশুখাদ্য গ্রহণ করে।

* শিশু-কিশোর যারা অপরিকল্পিতভাবে গড়ে ওঠা নগরে বা অস্বাস্থ্যকর শহরে (ঢাকা অন্যতম) বসবাস করছে।

* দৈহিক স্থূল শিশু-কিশোর যাদের ত্বকের বিভিন্ন অংশে মকমলের মতো কালো অংশ দেখা দিচ্ছে।

* ধর্মীয় বা অন্য কারণে পোশাকে প্রায় সারাদেহ আবৃত শিশু-কিশোর।

* খাদ্য নালীর সমস্যার কারণে হজম ও বিপাকীয় কার্যক্রম হ্রাস পেলে।

* প্রাতিষ্ঠানিক জীবনযাপন (হেস্টেল, হাসপাতাল বা অফিস) যাতে রোদে যাওয়ার সুযোগ কমে যায়।

ভিটামিন ডি-র ঘাটতি খুব বেশি হলে ৪০ হাজার ওট সপ্তাহে এবং পরে মাসে একটি করে ভিটামিন ডি ক্যাপসুল খেয়ে যেতে হবে। ঘাটতি কম হলে ২০ হাজার ওট ক্যাপসুল যথেষ্ট হতে পারে।


[লেখক : সহকারী অধ্যাপক, হরমোন ও ডায়াবেটিস বিশেষজ্ঞ, এন্ডোক্রাইনোলজি বিভাগ, বঙ্গবন্ধু শেখ মুজিব মেডিকেল বিশ্ববিদ্যালয়।]



Mr Olympia Ronnie Coleman secret:
Do every single night before the game;
Vodka and Coffee mixed and make a drink. And drink the vodka and Coffee. It help you to give cutting in the body.

What is muscular hypertrophy?

There are two types of muscular hypertrophy:

myofibrillar: growth of muscle contraction parts
sarcoplasmic: increased muscle glycogen storage. Example of sarcoplasmic hypertrophy. Bodybuilder to do CARB-LOADING before game.

THE 12-STEP PLAN FOR CARB-LOADING TO LOOK MORE MUSCULAR:
Increase Sodium Intake
In the week prior to starting your carb-cutting program, boost your intake of sodiumOpens in a new Window. — plain table salt. The simplest way to do this is to sprinkle salt on all of your meals. Elevating sodium increases water retention in the body  and decreases the water retention hormone aldosterone.

Remain with a higher-than-usual sodium intake until one day before carbing up during the program (in step 7).

When you suddenly reduce your sodium intake at that time, and while aldosterone levels readjust, your body will excrete even more water  — most of it coming directly from beneath the skinOpens in a new Window.. This will lead to greater definition.
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Increase Water Intake
When you increase sodium, it’s important to take in roughly 50% more water than usual. That is, every time you would normally have a cup of water, make it a cup and a half, so that by the end of the day, you’ve boosted your fluid intake by 50%.

Greater water intakeOpens in a new Window. sets up the body for greater definition at the end of the process.

Maintain this intake until you reach step 10.
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Days 1-2: Drop Carbs 50%
Here’s when the carb-cutting program really begins. Drop your carb consumption by 50%. This first drop will help prevent the shock of taking your carb count too low too quickly.

If you were previously eating approximately 1,500 calories from carbs per dayOpens in a new Window. (about normal for a 200-pound bodybuilder who consumes 3,000 calories a day for bodyweight maintenance), then cut your total carb intake to 200 grams (g) per day, focusing mostly on complex carbs, early in the day.

Still, for these two days, maintain your pre- and postworkout nutrition simple carbs at approximately 50 g, divided between those two meals.
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Days 1-5: Mildly Increase Protein
Some people go wrong at this step. When carbs drop, you must increase protein consumption to prevent muscleOpens in a new Window. breakdown.

However, if you increase your protein intakeOpens in a new Window. too much, a lot of that extra protein is burned as fuel, sparing the body from emptying its glycogen stores. Therefore, to experience the muscle-saving effect of extra protein without inhibiting the depletion of glycogen stores, elevate your protein intake only by about 50 g daily on each lower-carb day.

A 200-pound bodybuilder who normally eats a gram of protein per pound of bodyweight each day should consume about 250 g of protein  during this phase.
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Days 1-5: Train with High Reps
When depleting carbs for five days, you should train with higher repsOpens in a new Window. — 12-18 per set — and perform 50% more sets than normal.

For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so.

It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.
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Days 3-5: Further Deplete Carbs
On these days, drop your carbohydrate intake to 100-150 g per day, emphasizing complexcarbohydrate sources, such as yams, oatmeal and brown rice. Take these in early in the day and target about .7 g of carbs per pound of bodyweight (a 200-pound bodybuilder should take in about 140 g of carbs daily).

When carbohydrates drop, reserves of glycogen stored in muscles begin to declineOpens in a new Window.. As glycogen levels decrease, the body begins to pump up its production of glycogen-storing enzymes. When you later pack in greater quantities of carbs, those carbstoring enzymes will help pack away these additional carbs as new glycogen, yielding fuller looking muscles.
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Days 5-7: Reduce Sodium
The day before adding carbs back, drop the additional saltOpens in a new Window. you’ve been putting on your food. When sodium levels decline, you’ll experience changes in aldosterone that favor water  excretion and a tighter look.

You needn’t zero out your sodium intake. Cutting all the extra sodium should be enough of a drop.
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Days 6-7: Carb Up
Now the fun begins. After five days of depleting carbs, along with performing volume work, your muscles will be tremendously lowin fuel, screaming to be replenished.

When you switch to a high-carb intake, much of what you consume will be directly stored in your muscles.

I suggest eating 3 g of carbs per pound of bodyweight daily, minimum, and up to 5 g per pound for those with a faster metabolism or those who weigh more than 220 pounds.

Avoid using fruit and sucrosOpens in a new Window.e (table sugar) or high-fructose corn syrup. Starchy complex-carb sources are ideal, and good choices include potatoes, sweet potatoes, oatmeal, pasta, white rice and brown rice.
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Days 6-7: Reduce Protein Consumption
When you’re carbing up, you can drop the added protein of step 4. This follows the simple edict that carbs and protein work like a seesaw.

When carbs drop, you have to eat more proteinOpens in a new Window.; when carbs dramatically increase, you don’t need the added protein.

Take in just a gram of protein per pound of bodyweight on each of these days.
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Days 6-7: Reduce Water Intake
In step 2, you increased water intake. Now, reduce it to 50% what you would normally have on any given day prior to step 2. If, for example, you would usually drink a gallon of water, reduce that to half a gallonOpens in a new Window..

Since carbohydrates require water to make new muscleOpens in a new Window. glycogen, many people assume that they have to drink like a thirsty camel to make glycogen. Not so, because in the face of restricted water and increased carbs, muscles make up for the water shortfall by dragging some from under the skin into the muscles.

The result is less subcutaneous water retention and a harder-looking physique.
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Days 6-7: Take it Easy and Don’t Train
As a rule of thumb, when carbing up, it’s best not to train, as that siphons off some of the incoming carbohydrates, preventing an optimal carb-up and fuller muscles. This might be why many bodybuilders appear fuller a few days after a competition. The days off allow for optimal compensation of carbohydrates. In fact, avoid energy expenditure as much as possible to allow your muscles to fill up.
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Day 7: Pump Up and Take Pictures
Pump up your muscles a bit right before you step onstage, do a photo shoot or strip off your shirt to impress people. Use light weightsOpens in a new Window. (or isometric movements) and go through a full range of motion, feeling the stretch, contraction and pump. Keep reps low — you don’t want to burn up carbs.

On this day, you may be in the best condition of your life. Have someone take pictures of you to capture the moment and to use as a record of comparison for the next time you carb deplete and carb load. Photographically documenting your condition and muscleOpens in a new Window. mass is a great way to determine that you are continuing to progress as a bodybuilder.
Chapter:
How Many Carbs Should I Eat to Lose Fat and Build Muscle? Fitness calculation:
https://www.omnicalculator.com/sports/calories-burned


Fitness calculation


To determine how many carbs you should consume each day, you first have to calculate how many calories you need in a day. There are different prediction equations that professionals use, and Nikki recommended the Harris-Benedict equation to determine daily caloric intake. If math isn't your forte, you can also use an online Harris-Benedict equation calculator.

Female: [655.1 + 9.6(weight in kilograms) + 1.9(height in centimeters) - 4.7(age in years)] x activity factor
Male: [66.5 + 13.8(weight in kilograms) + 5(height in centimeters) - 6.8(age in years)] x activity factor
For activity factor, choose one of the following:

Sedentary/little to no exercise: 1.2
Lightly active (light exercise or sports one to three days a week): 1.375
Moderately active (moderate exercise or sports six to seven days a week): 1.55
Very active (intense exercise every day or exercising two times a day): 1.725
For example, a 30-year-old woman who is 5'4" (162.5 cm) and weighs 145 pounds (65.9 kg) who is lightly active would use this calculation:

655.1 + 9.6(65.9) + 1.9(162.5) - 4.7(30) x 1.375 = 2,001 calories (this number was rounded)

Because the goal is to lose weight/fat, Nikki said to reduce the original figure by 500 calories. To lose fat and build muscle, this woman should consume 1,501 calories a day. This number will help you determine how many calories you should consume from each macronutrient.

According to Nikki, 50 percent of your macronutrient profile should come from carbohydrates like complex grains and starchy vegetables such as lentils and potatoes. Using the example above, this woman would need 188 grams of carbs a day, or 47 grams per meal: breakfast, lunch, dinner, and a post-workout drink.

To lose fat and build muscle, 25 percent of your daily caloric intake should come from lean protein sources. This is 94 grams of protein a day, or 23.5 grams per meal (breakfast, lunch, dinner, and a post-workout drink). The final 25 percent of your daily caloric intake should come from fats, Nikki said. Based on the example, this woman would need 42 grams of fat a day or 10.5 grams per meal.

Because your macronutrient profile will change based on your goals, Nikki recommends reassessing your goals every couple of months to align your energy needs (aka caloric needs) to your goals. "This takes time as well so I encourage people to find their nearest registered dietitian for help," she said.

Fat loss formula:

Formula of weight loss is Calories intake must  less than calories burn.

Formula of maintaining body weight is Calories intake must be equal than calories burn.


how much protein, carbs and fat do you need per day to build muscles, and lose weight

As the number of calories burned during exercise will vary dependent upon the exercise intensity and duration, engaging in exercise alone without decreasing caloric intake may not be sufficient to achieve a constant negative energy balance and thus significant weight loss.


Just as importantly, after the first week this weight loss was almost exclusively in the form of fat. The exercise stimulus prevents the muscle loss typically associated with diet alone, also preventing the drop in resting metabolic rate.

Full body Exercises at home.


No pain no gain: muscle Broke down is much needed to grow Muscle.

why Supplement is necessary.

Why drugs are harmful at the early stages.

সাইকেল দৌড় প্রতিযোগিতায় সময় যদি প্রথমে আপনি প্রথম  গিয়ার ব্যবহার করেন তাহলে আপনি কখনো এই দৌড় প্রতিযোগিতায় জয়ী হতে পারবে না। আপনাকে ফিনিশিং লাইন এর আগে প্রথম গিয়ার  ব্যবহার করতে হবে।

Most Effective fat Burner:

L- Carnitine, 

Or 

Carni-Q 500mg (Chemist

 Shops)

Pre- workout supplement:

ARG 9 (10×5 g)

Proalxthocyandin (Chemist)

BMR= Basic Matabolic Rate.

1. Matabolic Rate  বৃদ্ধি জন্য খাবার খাওয়া ১ ঘন্টা ৩০ মিনিট পর পানি পান করুন। এর ফলে শরীরের চর্বি জমা বন্ধ হবে।
2. সব ধরনের খাবার গরম করে বা গরম অবস্থায় খেতে হবে।
3. খাবার খাওয়া পর  সাথে সাথেই গোসল না করা। কম পক্ষে ১ ঘন্টা ৩০ মিনিট পর গোসল করতে হবে।

Two type of Cardio:
1. HIIT Cardio. (Who have more than 15% body fat. And who have no time for Exercises.)
2. Steady State Cardio.( Who have less than 15% body fat)

Training program for bodybuilder: 

1. Example: FST 7, 
2. German volume training, 
3. Y3T training, 
4. High intensity training, 

Advanced techniques:

1. super set, 
2. Drop set, 
3. Giant set, 
4. partial reps. 
5. Forced Raps, and
6. Negative Raps.

Secret:

• Mind and muscle connection.
• Balance diet and nutrition.
• Proper rest.
• 150 minutes cardio a week.
•  7 or 8 hour's deep sleep.
•  Morning empty stomach cardio and After Exercise 10 to 30 minutes Cardio burn more fats.

Diet:

keto diet.

4 or 6 litre water.
All kinds of oils, sugar and salt are enemy of you body.

According to the muscle full effect, there is a limit to how much protein my muscle can use and the limit for most people tends to be no more than about 1.6 grams per kilo per day.

 For example, My weigh about 60 kilos.  I need, multiply 60 kilos by 1.6 and I come up with 96 grams of protein per day.

So My body can use 96 grams of protein in a day. I will eat to consume that much protein.

The best time to get your protein is in steady doses for about 24 hours after a hard workout.

Now that doesn't mean that I have to get off the weight bench and

sprint to the fridge to gobble up the chicken beef or tofu.

My body can't store the protein.

So after a hard workout, to aid muscle protein synthesis, I want to be taking doses at regular intervals for about 24 hours every 4 hours.

it all adds up to about one point six grams per kilo per day.

A protein meal plan that shows what foods I will eat to consume that much protein.

As I need only 96 grams of protein per day.

So I eat four Whole eggs, Milk, Oats, Fish, Chicken Breast.

That means I consume  24  grams of protein by eating four eggs.

Egg Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.

I eat 1 cup of whole milk. That means I consume  8  grams of protein by drinking milk.

Milk Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

I eat Half a cup of raw oats. That means I consume  13  grams of protein by eating Half a cup of raw oats.

Oats Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.

I eat 1 roasted chicken breast. That means I consume  53  grams of protein by eating Chicken breast.

Chicken breast Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

24+ 8+13+53=98 grams.

I need 96 grams of protein per day.

I will consume 98 grams of protein per day.  By applying my  protein meal plan.

Writer: Jubair Mahmud.

Hacking of exercise notes

Different between Crunch or Sit-up. And

Which Abdominal Exercise is Better: Crunch or Sit-up?

Answer:

Sit- up is an exercise which has large range of motion, here you come to approx. 90 degree from 0 degree/ lying position on ground. 

where is crunch has shorter range of motion here the range of motion is limited to 40 degree.

Only Crunch is good as compared to sit up because when you perform crunches you only utilise abdominal muscles (if you do it correctly) while in sit- ups you utilise number of different muscle to get the full range of motion. 

In crunches you target the abs predominately without using the momentum of body. 

Where as in crunches you utilise the momentum of body to reach to the end point.

Crunches are injury free exercises while sit-ups can give you lower back pain if not done correctly. I hope you got the answer which you are looking for. 

Writer: @Physique Engineer (YouTube Channel)

• Percent of 1RM: single repetition maximum (the load you can lift only once)

• Low Force Contractions: lifting loads that are at ~30-50% of your 1RM

• High Force Contractions: lifting loads that are at ~70-90% of your 1RM

• NoobGains: the gains made in strength and muscle mass that are seen early in a program of resistance training.

• Pectoral: chest muscle

• Triceps: muscles in the back of arms

• Biceps: muscles in the front of arms

• TrunkMuscles: core, link between upper and lower body

• Quads,GlutesandCalves: muscles in legs

• Fulcrum: the point about which a joint moves (i.e. elbow, knee, hip)

• Macronutrient: a broad group of food comprising carbohydrates, fats, and proteins

• Dietary Protein: composed of amino acids and can’t be stored in your body so it needs to be used for a protein-requiring process. (commonly: eggs, meat, dairy foods, beans, peas, legumes, nuts)

• Muscle Protein Turnover: the dynamic process of making muscle proteins and breaking them down.

• Muscle Protein Synthesis: to build muscle

• Muscle Protein Breakdown: getting rid of damaged proteins, needs to happen to remove damage to keep muscle working well

• Muscle Full Effect: you can’t put more muscle protein into muscle

• Maximize Muscle Protein Synthesis Formula: 1.6 g protein/kg body weight/day, which if it were consumed as 3 meals per day would be ~0.5 g protein/kg body weight/meal

• FITT Principle (frequency, intensity, time and type): a concept used to describe the essential characteristics of an exercise training intervention, in terms of the number of sessions (frequency), relative effort (intensity), duration (time) and mode of workout (type).

• AminoAcids: the building blocks of protein, 20 in total, 9 are essential (we need to eat them)

• Sodium Bicarbonate: a weak base that can react with acid produced in the body to neutralize the acid and potentially help performance

• Nitrate:a compound found naturally in certain plants with evidence to show it enhances exercise performance

•

• High-Intensity Interval Training (HIIT): a form of exercise involving alternating bouts of more intense effort with periods of recovery

• BaselineFitness: initial starting fitness level prior to exercise training

• One Minute Workout: intense interval exercise protocol involving 3 hard sprints of 20 seconds each.

• Performance Adaptation Switch: theory proposed to explain how different types of exercise trigger physiological remodelling

• Endurance Exercise: moderate-intensity continuous exercise performed for a prolonged period of time

• Type I Fibres: slow twitch fibres that tend to be recruited for relatively easy movements that do not require a lot of force

• Type II Fibres: fast twitch fibres that tend to be recruited for powerful movements that require a lot of force

• Metabolism: sum of all chemical reactions in the body

• Excess Post-Exercise Oxygen Consumption/After-burn: transient period of elevated metabolism above resting level during recovery from exercise

Systolic Blood Pressure: pressure exerted on arterial vessel walls when the heart contracts.

let's also point out that 

studies show that strength training 

helps you avoid disease and reduce 

your odds of dying prematurely. 

Take this big 2017 study, 

which used data for more than 80,000 

English and Scottish adults over the age of 14. 

The researchers found that 

participating in any type of strength training was 

associated with a 23 percent reduction 

in all-cause mortality. 

That means that people who engaged in

strength training during the time of 

the study were less likely to die. 

But wait, there's more. 

Just 30 minutes per week of 

strength training in man has been shown to provide 

similar reductions in risk for 

heart attack as two and a half hours of brisk walking. 

Thanks to all of this good stuff, 

***

Muscle fibers differ in three ways that are

significant to us right now: One,

by the amount of force the fibers are able to generate.

Two, by the speed that they're able

to contract, and three,

the number of times that the fibers

are able to contract without fatiguing,

or what we call endurance.

Each of these qualities are actually related.

The more force the fibers are

able to generate in general,

the fewer number of times they're able to contract

without fatiguing and the opposite is also true.

The more times a muscle fiber

can contract without fatiguing,

the less force it's able to generate.

For convenience sake, physiologists

tend to group fibers into two major categories.

Some people call them slow and fast twitch fibers. 

Some people call them slow and fast twitch fibers.

Others call them type one or type two fibers,

which is the way we refer to them in week two.

Are you going to get to the difference between them?

I was just about to do that.

Type one muscle fibers are those fibers

that are part of the slow twitch motor unit.

These muscle fibers are the ones that are

able to contract many times.

They are the fibers we use when we walk,

jog, run, swim, or cycle for long distances.

So when Stew was conducting

those raps with the lightweights,

a lot of the fibers that we're contracting in

his leg muscles were the type one fibers.

Many of the type two fibers

weren't doing much of anything.

Essentially, they were just

sitting around and waiting to be

used if needed but that need never arose.

The type one fibers got the job done.

That's right. Marshaling those high force

producing type two fibers requires a lot more effort.

***

Question: Calculate the maximum amount of protein your body can use in a day?

Explain the process by which you calculate the maximum amount of protein your body can use in a day, using the 1.6 grams per kilogram of bodyweight per day figure.

Then create a protein meal plan that shows what foods you’ll eat to consume that much protein.

Read a few other learners' posts and comment on two or three that you find well thought out.

Answer:

According to the muscle full effect, there is a limit to how much protein my muscle can use and the limit for most people tends to be no more than about 1.6 grams per kilo per day.

 For example, My weigh about 60 kilos.  I need, multiply 60 kilos by 1.6 and I come up with 96 grams of protein per day.

So My body can use 96 grams of protein in a day. I will eat to consume that much protein.

The best time to get your protein is in steady doses for about 24 hours after a hard workout.

Now that doesn't mean that I have to get off the weight bench and

sprint to the fridge to gobble up the chicken beef or tofu.

My body can't store the protein.

So after a hard workout, to aid muscle protein synthesis, I want to be taking doses at regular intervals for about 24 hours every 4 hours.

it all adds up to about one point six grams per kilo per day.

A protein meal plan that shows what foods I will eat to consume that much protein.

As I need only 96 grams of protein per day.

So I eat four Whole eggs, Milk, Oats, Fish, Chicken Breast.

That means I consume  24  grams of protein by eating four eggs.

Egg Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.

I eat 1 cup of whole milk. That means I consume  8  grams of protein by drinking milk.

Milk Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

I eat Half a cup of raw oats. That means I consume  13  grams of protein by eating Half a cup of raw oats.

Oats Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.

I eat 1 roasted chicken breast. That means I consume  53  grams of protein by eating Chicken breast.

Chicken breast Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

24+ 8+13+53=98 grams.

I need 96 grams of protein per day.

I will consume 98 grams of protein per day.  By applying my  protein meal pla.

Question:

Have you set exercise goals before?

Please share your experiences with setting exercise goals. Share a few strategies to set achievable goals, and ways to use goal-setting tactics to motivate you.

Answer: Yes; I had  set my exercise goals. When I was playing Mr. Bangladesh at the first time. At first  I was setting my long time exercise Goal. Then I had broken drown my goal in little Pieces according to my daily Exercise. At the same Time I also was setting my daily Nutrition Goal. Because Nutrition is also help us to  achieve exercise goals. Proper sleep also help me to achieve exercise goals.

Week 3 Video 5 (2) - Great ideas for push, pull, core, or leg exercises.

Question:

Do you have any great ideas for push, pull, core, or leg exercises that you can do at home?

Answer:

Yes! I have any great ideas for push, pull, core, or leg exercises that I can do at home.

1. PUSH Exercise:

               Exercise Reps x Sets

i. Push Up 10x10

2. PULL Exercises:

               Exercise Reps x Sets

i. chin ups.    10×10

ii. Superman 10x3

3. Leg Exercise:

               Exercise Reps x Sets

i. Air squats.     10×10

4. Core Exercises:

     Exercise Reps x Sets

i. Situps     10×10

ii. Crunches      10×10

Weight lost

Assignment Submission Give your project a descriptive title Submission Reflect on your food environment, behaviors/ habits, and your goals
Assignment Submission on My food environment, behaviors/ habits, and my goals;

and answer the following in your submission. Feel free to refer to this week's section of the workbook to help complete this assignment.
1. What behaviors or habits will be hurdles to achieving your goal for this new plan, and what steps will you take to address them?
2. List three changes to your dietary pattern that include high-quality sources of macronutrients What snacks do you plan to stock in your microenvironment to increase the quality of food you have available for "in-a-rush" moments?
3. Describe the biggest changes to your lifestyle that this plan will have and
4. write at least two positive affirmations about these changes to your lifestyle.
After posting your submission, please review at least two of your fellow peers' submissions.

Question 1: What behaviors or habits will be hurdles to achieving your goal for this new plan, and what steps will you take to address them?
Answer:
My dietary used to pattern by choosing high-quality sources of macronutrients.
My present behaviors that may affect my set point, such as sleep, exercise, or stress.
I will Change  dietary pattern by choosing high-quality sources of macronutrients.
Swap refined processed carbohydrates (bread, pasta, muffins, desserts) with fiber-rich sources (fruit, vegetables, whole grains)
Swap animal sources of fat (meat, chicken, cheese, butter) with plant sources (avocados, nuts, seeds)

I will Changing my behaviors that may affect your set point, such as sleep, exercise, or stress. I will know which one unlocks my set point when my weight comes off & stays off with less effort.
After changing quality, experiment with each macronutrient's quantity If i am not noticing weight loss, try combining changes in your diet & behaviors. This may overcome overlapping ways my  body compensates in response to weight loss.


Question 2: List three changes to your dietary pattern that include high-quality sources of macronutrients.
Answer:
i. Exchange process carbohydrates for carbohydrates naturally high in fiber found in nature's packaging fruits, vegetables, and whole grains like, rolled oats, wheat berry, barley, and key moi.
ii. Swapping animal fat for plant-based fat.  Swapping out animal fat for healthier plant-based sources like, avocados, nuts, and seeds can help lower your set point.
iii. Keep in mind that although some oils are healthier than others olive oil for example, over butter, all oils should be used sparingly.



Question 3: What snacks do you plan to stock in your microenvironment to increase the quality of food you have available for "in-a-rush" moments?

Answer:
My plan to stock in my microenvironment pantry or office could be nuts, seeds, dried fruit, peanut butter, other nut butters or plain popcorn for my Snacks.



Question 4: Describe the biggest changes to your lifestyle that this plan will have and

Answer:
i. Step one is meal planning:
When I meal plan, i select dinners and recipes, shop for ingredients, and prep ahead of time, for example, by chopping vegetables for the whole week.
Even if it's done one day rather than a week at a time, meal planning is a vital part of changing my dietary habits.

ii. The second step is creating a healthy food microenvironment:
Your food microenvironment includes all the places where you consume my meals and snacks, including at home, work, or on the go.
While changing our food culture, we require a united effort by public health officials, policymakers, businesses, and consumers.
The path of least resistance will then work in my favor.
Every food swap will be a small victory that shifts my momentum towards consistently choosing healthier foods.

iii. The third and final step is building surroundings that support healthy habits:
Our environment influences not only our food choices but all our habits and decisions.
Our Western culture tends to be what researchers referred to as obesogenic, with automation and technology nudging us towards being more sedentary, sleep deprived, and stressed.
In this final step, I want you to challenge yourself, to design not just my food microenvironment, but to think more broadly about my surroundings.




Question 5: write at least two positive affirmations about these changes to your lifestyle.
Answer:
i. If I intend to drink more water. I keep a water bottle with myself.
ii. I Lay out exercise clothes and shoes the night before if i want to start the day with a workout.
iii. To improve my sleep, I set a bedtime and keep my bedroom cool, dark, and quiet.
iv. If my goal is to walk more, I live in a walkable community or use public transportation.
v. I start my day with a five minute meditation or keep a gratitude journal within reach for reducing stress,
These are just some of the ways I can design my environment to default into healthy habits.



Assignment Submission:
 Monitor your habits for a day or two (pay attention to how you make choices related to food, sleep, and physical activity).
Consider how the different environments you're in throughout the day and other various external cues might help trigger these habits, and provide the following in your assignment submission.
Feel free to refer to this week's section of the workbook to help complete this assignment.
1. List at least two of your current habits that are not contributing to healthy choices.
2. What factors do you believe are creating these habits?
3. Describe two new habits you would like to form in response to a daily cue, such as being tired, hungry, or stressed .
4. Explain how you plan to redesign your environment to make your new healthy habits the easiest and most convenient.
5. Select one day to practice mindful eating.
6. List at least two tips you practiced to eat mindfully.
7. What differences did you notice after each of your meals?

After posting your submission, please review at least two of your peers' submissions.
Assignment Submission on
I do Monitor my  habits for a day.
Question 1: List at least two of your current habits that are not contributing to healthy choices.
Answer:

i. I make most of our food choices without thought.
ii. I don't use mental energy to apply the information we know about healthy choices.


Question 2: What factors do you believe are creating these habits?

Answer:
I believe Become aware and disrupt the association between the cue & a habit creating new habits.
Create an association with something i do every day And the new habit i want to build.
Lather, rinse, repeat to reinforce this new association daily.

Question 3: Describe two new habits you would like to form in response to a daily cue, such as being tired, hungry, or stressed .

Answer:
i. I have tuned in to the habits that i would like to change, think about and disrupt the situation or pattern that triggers them.
For example, if i would like to avoid junk food when you're stressed, what are other ways i can manage stress?
ii. I am creating and reinforcing a desired habit.
For example, if i want to associate my morning cup of coffee with reaching for fruit or oatmeal, plan ahead to make those options readily available.
Then each morning when i sit down for coffee, sit down with my fruit and oatmeal.
Lather, rinse, repeat in the same context until i practice becomes automatic.

Question 4: Explain how you plan to redesign your environment to make your new healthy habits the easiest and most convenient.
Answer:
I am re-engineering my environment to default to better choices. Doing so can be challenging when so many messages and convenient choices steer my towards unhealthy choices.
But if i take some time to investigate and plan, i can have healthy standby options that my brain can default to when it's preoccupied, tired or stressed.

Question 5: List at least two tips you practiced to eat mindfully.
Answer:
i. I Eat slowly and don't rush my meals.
ii. I Chew food carefully.
iii. I take Savor the texture, flavor and taste of my food.
iv. I Don't multitask while I am eating.
v. I Avoid distractions as much as possible.
vi. I Tune into my sense of hunger and fullness.
Finally, recognize but don't judge emotions i associate with food.

Question 6: What differences did you notice after each of your meals?
Answer:
i. I feel full faster.
ii. I feel satisfied after meals.
iii. I taste food differently.



Assignment Submission Submission Review the physiology behind weight set point, hormones, and সহ্য করার ক্ষমতা resistance to weight loss and respond to the following items in your submission.

 free to refer to this week's section of the workbook to help complete this assignment.
 Explain why restricting calories is not beneficial for long-term weight loss and describe what happens to an individual with obesity who only follows a calorie-restriction diet (hint: think about the body's set point)
 How does your "emotional brain" affect appetite?
 Discuss how hormones affect hunger and also influence eating behavior.
List at least two ways genetics can influence appetite and energy control systems After posting your submission, please review at least two of your fellow peers' submissions. SAVE DRAFT SUBMIT
Question:
 Explain why restricting calories is not beneficial for long-term weight loss and describe what happens to an individual with obesity who only follows a calorie-restriction diet (hint: think about the body's set point)
Answer:
Restricting calories is not beneficial for long-term weight loss because  weight-loss solution beyond simply restricting calories,blaming different macro nutrients, focusing on individual willpower, and stigmatizing  obesity.
When an individual with obesity  only follows a calorie-restriction diet.
He may be loss some weight for a few months. At the same time he will also loss his metabolism rate. When his metabolism rate will be low in such cases his body will start to gain the weight according to his body's set point.
Assignment Submission on The physiology behind weight set point, hormones, and  resistance to weight loss and respond.
Question:
How does your "emotional brain" affect appetite?
Discuss how hormones affect hunger and also influence eating behavior.

Answer:
Emotional brain responds to pleasure from foods that raise dopamine. Namely, fat, sugar, and salt.

Receptors sense the quantity and quality of food in our gut and communicate that information via nerves and appetite hormones to the brain.
In response our hindbrain determines when we should start eating and when we are full.


 Assignment Submission : Consider your current sleep, exercise, and stress habits, and provide the following in your assignment submission.
Feel free to refer to this week's section of the workbook to help complete this assignment.
1. ldentify two reasons why stress can influence weight gain.
2. Briefly discuss how you believe stress may have negatively impacted your relationship with food.
3. Describe two stress resilience techniques you plan to try that can help manage the stress you encounter often.
4. Propose three ways you can incorporate more physical activity (aerobic or strength resistance) into your week
5. List all the factors that may be interfering with your sleep goals.
6. Select two changes you plan to incorporate to improve the quality and/or quantity of sleep you achieve.
After posting your submission, please review at least two of your peers' submissions
I Consider  current sleep, exercise, and stress habits, and provide the following in my assignment submission.
Question 1: ldentify two reasons why stress can influence weight gain.
Answer:
i. Stress drives us to eat comfort food to soothe negative feelings & chemically dial down our stress response.
ii. Stress hormones lead to an accumulation of belly fat – which releases chemicals that cause inflammation & insulin resistance, leading to further weight.

Question 2: Briefly discuss how you believe stress may have negatively impacted your relationship with food.
Answer:
Formula of weight loss is Calories intake must  less than calories burn.
Formula of maintaining body weight is Calories intake must be equal than calories burn.

Stress management: The brain releases hormones via the hypothalamus pituitary adrenal pathway Under stress.
This pathway causes adrenal glands to release cortisol.  The Cortisol is also known as the stress hormone.
Cortisol tells our body to fuel up for a challenge, to prepare to fight or flee in case we encounter a bear.
It drives us towards seeking quick energy carbs and calorie dense foods, but there's no bear or need to escape in our modern world.

Instead, we pack on the unused calories. High fat and high sugar foods also dampen our stress response.
Dopamine released from eating these foods happens to be a stress recovery chemical.


Question 3: Describe two stress resilience techniques you plan to try that can help manage the stress you encounter often.
i. Optimism: Negative thoughts are a barrier to achieving any goal. Transforming negative self-talk into positive affirmations can empower & give you confidence to overcome challenges. By paying attention to & transforming your response to adversity, you can perceive stress positively.
ii. Gratitude: Cultivating gratitude is the practice of focusing on what you have rather than what is missing in your life. The weekly habit of writing what you are grateful for in a journal is another way of reducing your stress level.

Question 4: Propose three ways you can incorporate more physical activity (aerobic or strength resistance) into your week .
Answer:
I can incorporate more physical activity by Trying to build more activity into my day.
i. A few minutes walking in a parking lot,
ii. some more taking the stairs or walking around your block, until you reach 30 minutes a day.
iii. Try to stand out more often.
iv. During conference calls, by having walking meetings,
v. walking over rather than emailing a colleague, or using a standing treadmill desk.

Question 5: List all the factors that may be interfering with your sleep goals.
Answer:
Conditioning
i. Do not have a consistent bed & wake time.
ii. Use bed other than for sleep & sex.
iii. Stay in bed if can't sleep > 20 minutes.
Habits
i. Consume late day caffeine & excess alcohol
ii. Lack of exercise
iii. Use of elec. devices within 30 min. of bedtime
Sleep Environment
i. Bedroom is not quiet, dark, & cool
ii. TV & pets in bedroom
iii. Cell phone in bedroom
Relaxation Techniques
i. Do NOT use any of the following:
ii. Meditation or relaxing music
iii. Guided imagery



Question 6: Select two changes you plan to incorporate to improve the quality and/or quantity of sleep you achieve.
Answer:
The two charges that i  plan to incorporate to improve the quality and/or quantity of sleep you achieve is;
i. On average,  I do  sleep 7 to 9 hours of sleep per Night. And
ii. I do reduce my stress level for achieving quantity of sleep by doing Exercises.






 Peer Graded Assignment Managing Stress, Exercise, & Sleep Score 80% to pass Submit Now It's important to submit as soon as possible so your peers can review your work. If you submit too late, there will not be enough classmates around to review your work. Submit soon!
Instructions In this brief writing assignment,
you will reflect on your stress, exercise, and sleep habits.
You'll consider how stress management, physical activity, and quality of sleep influence your ability to start and maintain weight loss.
Review the submission details under the "My submission" tab. Review criteria GET STARTED

Question: you will reflect on your stress, exercise, and sleep habits.
You'll consider how stress management, physical activity, and quality of sleep influence your ability to start and maintain weight loss.

Answer:
Formula of weight loss is Calories intake must  less than calories burn.
Formula of maintaining body weight is Calories intake must be equal than calories burn.

Stress management: The brain releases hormones via the hypothalamus pituitary adrenal pathway Under stress.
This pathway causes adrenal glands to release cortisol.  The Cortisol is also known as the stress hormone.
Cortisol tells our body to fuel up for a challenge, to prepare to fight or flee in case we encounter a bear.
It drives us towards seeking quick energy carbs and calorie dense foods, but there's no bear or need to escape in our modern world.

Instead, we pack on the unused calories. High fat and high sugar foods also dampen our stress response.
Dopamine released from eating these foods happens to be a stress recovery chemical.


The damaging effects of stress occur not from being exposed to stress, but in proportion to how we respond to stress.
There have many skills and tools for managing stress is an integral part of preventing and controlling weight over the long term.
1. Optimism: we can learn to perceive stressful situations in a productive way, as a challenge rather than a threat.
2. Gratitude: practicing being thankful for what you have by expressing thankfulness and appreciating the simple gifts in life or the beauty in nature can reduce your cortisol level.
3. Nurturing: supportive and trusting relationships.
Empathy and support causes to release the cuddle hormone, oxytocin, which dampens our stress response.
Finding a sense of purpose and meaning.
The important thing to remember is that managing weight involves far more than balancing calories.
You need to create a lifestyle that balances your hormones, which then naturally balances your weight.

Exercise & Physical Activity: Powering Your Metabolism:
Exercise burns calories at the same time Exercise can build muscle mass.
Since muscle burns three times more calories than fat.    More Exercise and more  Muscle can make more faster our metabolism.
Exercise balances many of our hormones and immune system regulators.
It can reduce cortisol as well as the harmful inflammation caused by stress.
When we do Exercise in this time our body release Myokines hormone. Myokines influence our metabolism as well as our heart, muscle, fat, brain, liver and other organs.
Released during exercise, this factor acts on the brain to generate new brain cells and build new pathways among existing ones.
It helps our mind function clearer and builds reserve against dementia.
Myokines hormone comes to fighting obesity, brain-derived neutrophic factor is a key influencer on the pathways that control our body weight and energy balance.
Many other myokines help burn fat and clear blood sugar from circulation.
Different types of muscle, fast-twitch or slow-twitch, release different sets of myokines.
Therefore, you need a mix of aerobic exercise such as walking, jogging, dancing, or biking as well as strength resistance exercise such as lifting weights, yoga, or body resistance, to get all the health and metabolic benefits of exercise. “
The recommended amount is 30 minutes a day of aerobic exercise, and twice a week of strength resistance exercise.
 light activities are burns a lot more calories per minute rather than exercise that we burn the most calories.
That's because even though exercise burns a lot more calories per minute, we typically only spend about 5 percent of our day exercising.
On the other hand, we spend nearly a third of our day doing light activities.
The calories burned during these everyday activities adds up to more than that from exercise.
Even if we don't like to exercise. We can move more  that can make a significant difference in our weight and overall health.

Sleep Deprivation & Appetite:
The average adult needs seven to nine hours of sleep a night.
When we get less than this. hormone changes occur that increase our susceptibility to obesity.
Sleeping less than seven hours a night, raises the level of the hunger hormone ghrelin.
It also lowers the amount of the satiety hormone leptin. As a result, our brains get the message that we are hungrier than we should be. we consume more calories than needed to compensate for the extra hours of being awake Without realizing it.
Just as under stress we crave quick energy carbs, with insufficient sleep, levels of insulin also increase after meals.
People with the lowest body mass index are the ones who get seven to eight hours of sleep per night. Both the quantity as well as quality of sleep are essential.

I have tried to reflect on our stress, exercise, and sleep habits help for weight loss and maintain weight loss.
I have also tried to consider how stress management, physical activity, and quality of sleep influence our ability to start and maintain weight loss for giving my Answer.
 

 
Assignment Submission
Choose one day this week to track the foods you eat, and provide the following in your assignment submission.
Feel free to refer to this week's section of the workbook to help complete this assignment.
1. List the foods you consumed for breakfast, lunch, dinner, and any snacks throughout the 24-hour period you selected.
2. Going through each item of food, which would be considered ultra-processed, minimally-processed, and whole foods?
3. Describe three characteristics of ultra-processed food that make it unhealthy for your body.
4. List three advantages of consuming high-quality carbs, fats, and proteins versus low-quality carbs, fats, and proteins
5. Select two foods you ate in your 24-hour period or that you consume frequently that are heavily processed.
6. Choose two new minimally- processed/whole foods items that you could easily substitute and want to try this week (e.g., swap french fries for roasted garlic and rosemary potatoes)
After posting your submission, please review at least two of your peers' submissions.
One day foods that I have eaten in  this week
1. Question 1: List the foods you consumed for breakfast, lunch, dinner, and any snacks throughout the 24-hour period you selected.

Answer:
My consumed for breakfast, lunch, dinner, and any snacks throughout the 24-hour period. I selected below List the foods:
i. Breakfast: Fresh fruit, non-fat Greek yogurt and oats.
ii. Lunch: Green salad, Curried lentils and wild rice & beans.
iii. Dinner: Salmon and steamed vegetables.
iv. Snacks: Handful of almonds.

2. Question: which would be considered ultra-processed, minimally-processed, and whole foods?
Answer:
a. whole foods: Almonds, Fresh fruit, beans, Green salad.
b. Minimally-processed: Steamed vegetables, Curried lentils, non-fat Greek yogurt and oats.
c. Ultra-processed: Salmon, rice.


3. Question: Describe three characteristics of ultra-processed food that make it unhealthy for your body.
Answer: Three characteristics of ultra-processed food responds to pleasure from foods that raise dopamine  that make it unhealthy for your body.
Namely, fat, sugar, and salt.

4. Question: List three advantages of consuming high-quality carbs, fats, and proteins versus low-quality carbs, fats, and proteins.

Answer:
i. By eating whole foods that are mostly plant-based, you won't ratchet up your set point.
ii. The higher-quality of fats, carbohydrates and proteins in whole foods also prevent and even reverse many diseases ranging from diabetes to heart disease and cancer.
iii. Plant based whole foods contain health promoting chemicals found only in plants called phytonutrients. These include antioxidants and anti-inflammatory compounds, as well as ones I can turn on good genes and turn off our bad genes.
iv. The fiber in many plant-based whole foods also feeds our good gut bacteria.
v. By reducing oxidative damage and inflammation,populating our gut with diverse good bacteria and controlling how we express our genes, whole foods keep us healthy and living longer.


5. Question: Select two foods you ate in your 24-hour period or that you consume frequently that are heavily processed.

Answer:
Salmon and rice are two foods i ate in your 24-hour period.

6. Question: Choose two new minimally- processed/whole foods items that you could easily substitute and want to try this week.

Answer: pesto and Teriyaki tofu are two new minimally- processed that i could easily substitute and want to try this week.

Exercise Master Tip

Mind and Muscle Connection:

The Master Tip of Biceps 💪:

Biceps is bend  your wrist backward 20% or 30% degree when you perform the movement.

The Master Tip of  Chest workout:

Actively push your Shoulder down and then  do push up Exercise. And branch press Exercise.

The Master Tip of   shoulder Exercise:

Actively push your Trap down and then do all shoulder Exercise.

Cutting: endurance training: More sets and Rapes: 20 to 25 Repes

And cardio Exercise. Example: Running and Jump rope.

endurance training is back down type 1 muscle fibre.

গুরুত্বপূর্ণ ওষুধের নাম: মেথি দানা, চুন, হলুদ, আদা, জলপাই বা Olive oil, avocado fruit.
অঙ্কুরিত মুগ  ডাল = whey protein
আপেল সিডার ভিনেগার

প্রতিদিন একটি নির্দিষ্ট সময় সুষম খাদ্য খাবার খাওয়া ফলে কোন রোগ হয় না। দুপুর খাবার ২ টা খেলে প্রতি দিন ২ টা খাওয়া উচিত। এবং সূর্যের আলো ওষুধের গুন আছে।
রিগ বেদ

Muscle Building training: heavyweight, less sets and less Rapes: 5 to 7 Rapes.

বডিবিল্ডার শুধু বেশিরভাগ সময় Type 1 muscle fibre ভাঙ্গে type 2 muscle fibre কখনো ভাঙ্গে না কারণ type 2 muscle fibre কে ব্যায়ামের সাহায্যে ভাঙলে শরীরের মাংসপেশি কমে যাবে এতে শরীর শুকনা দেখাবে বডি কমে যাবে। বডি বিল্ডার শুধু Type 1 muscle fibre ভেঙে ফেলে। এবং খাবার খাওয়ার মাধ্যমে Type 1 muscle fibre জায়গায় type 2 muscle fibre উৎপাদন করে। এর ফলে মাংস বেশি বেশি বৃদ্ধি পায় বডিবিল্ডার কে বডিবিল্ডার এর মত দেখা যায়।
 প্রতিটি মানুষের শরীরে মাংসপেশীর মধ্যে দুই ধরনের muscle fibre উপস্থিত থাকে। যারা বডি বিল্ডার না তাদের শরীরের বেশি Type 1 muscle fibre বেশি থাকে।
যারা বডি বিল্ডিং করে তারা শুধু Type 1 muscle fibre ভাঙ্গে এবং তা type 2 muscle fibre রূপান্তর করে। এটাই হলো বডিবিল্ডিং এর গোপন রহস্য।


Marathon running and spring running:

Marathon running করলে Type 2  muscle fibre ভেঙে যায়। এজন্য ম্যারাথন দৌড়ের মানুষ এদের শরীরে মাংস কম থাকে। অন্যদিকে spring running দৌড়বিদদের মাংস বেশি বেশি থাকে। কারণ তারা Type 1 muscle fibre ভেঙে ফেলে। এবং সাদা মাংস এবং টেস্টোস্টেরন হরমোন এর মাধ্যমে সালোকসংশ্লেষণ করে লাল মাংসের জায়গায় সাদা মাংস তৈরি করে।

Maintain fitness: moderate weight.

3 sets, 8 to 12 Rapes. All Exercise.

Two type of muscle fibre

Type 1 muscle fibre and type 2 muscle fibre

একজন মানুষের শরীরে মাংসপেশিতে দুই ধরনের মাংস two type of muscle fibre present থাকে।

গরুর মাংসের যেমন লাল মাংস থাকে ঠিক একই ভাবে মুরগির মাংসের সাদা মাংস থাকে। এবং মানুষের শরীরে সাদা এবং লাল দুটি মাংস থাকে।

 মানুষের শরীরে উপস্থিত  লাল মাংস কে বলা হয় Type 1 muscle fibre।

মানুষের শরীরে উপস্থিত সাদা মাংস কে বলা হয় Type 2 muscle fibre।

যার শরীরে বেশি type 2 muscle fibre বেশি থাকলে।  সেই মানুষটি মাংস পেশীতে বড় বড় দেখা।

type 2 muscle fibre বেশি  তৈরি হয় সাদা মাংস যেমন মুরগীর মাংস, সাদা মাংসের মাছ, লাল মাংসের মাছ, অর্থাৎ যে মাছের মাংসের রং লাল সেই মাছ খেলে

Type 1 muscle fibre বেশি তৈরি হয়।

 ডিমের সাদা অংশ খাওয়ার জন্য। কুসুম খাওয়ার ফলে Type 1 muscle fibre বেশি তৈরি হয়। 

মাংস পেশী বৃদ্ধি করার কৌশল:

ব্যায়ামের সাহায্যে  Type 2 muscle fibre and type 1 muscle fibre কে ভাঙতে হবে।

পৃথিবীতে প্রত্যেক মানুষের শরীরে মাংসপেশিতে দুই ধরনের muscle fibre উপস্থিত থাকে। যার শরীরের Type 1 muscle fibre বেশি থাকে তার শরীরের বেশি বড় দেখা যায় না। তাকে দেখতে বডিবিল্ডার মতো মনে হয়না। কিন্তু তার শরীরে বেশি শক্তি থাকে। অন্যদিকে মানুষের শরীরে বেশি type 2 muscle fibre বেশি থাকে তার শরীর দেখতে বেশি বড় দেখা যায় কিন্তু তার শরীরে বেশি শক্তি থাকে না। সেই মানুষকে বডিবিল্ডার দেখা যায়।

Type 2 muscle fibre ভাঙ্গার নিয়ম:
Type 2 muscle fibre ভাঙলে বেশি পরিমাণে সাদা মাংস এবং টেস্টোস্টেরন হরমোন এর দরকার হয়। Type 2 muscle fibre কে আয়তনে অনেক বড় করতে। কিন্তু Type 1 muscle fibre ভাঙলে অল্পসংখ্যক সাদা মাংস এবং টেস্টোস্টেরন হরমোন খেলেই হয় ওই সময় সম্পূর্ণ লাল মাংস খাওয়া বন্ধ রাখতে হয় না হলে type 2 muscle fibre উৎপাদন না হয়ে Type 1 muscle fibre উৎপাদন হবে এর ফলে শরীরের মাংসপেশি বড় হবেনা কিন্তু শরীরের শক্তি বৃদ্ধি পাবে।
এইজন্য বডিবিল্ডারা type 2 muscle fibre কে খেলার আগে দিয়ে ভাঙ্গে কারণ তারা খেলার আগে প্রচুর পরিমাণ সাদা মাংস এবং টেস্টোস্টেরন হরমোন নিয়ে থাকে।

বডিবিল্ডার বেশিরভাগ সময়ই Type 1 muscle fibre কে ভাঙ্গে এবং Type 1 muscle fibre এর জায়গায় type 2 muscle fibre স্থাপন করে সাদা মাংস এবং টেস্টোস্টেরন হরমোন খাওয়ার মাধ্যমে।
Type 2 muscle fibre এর ব্যায়াম দৌড়ানো,দড়ি লাফ বেশী Set and more Reps ব্যায়াম করে।

Type 1 muscle fibre  ভাঙার নিয়ম:

বেশি  ওজনয়ে কম set এবং কম Reps যেমন 5 to 7 Reps ব্যায়াম করতে হবে। এবং দড়ি লাফ বা দৌড়ানোর অল্প সময়ের বেশি গতিতে করতে হবে।
মাংসপেশি এবং হাড় যখন ভেঙে বা ক্ষয় হয় তখন তা নিজে নিজেই পুনরায় গঠন হয়।

এতে Type 1 muscle fibre ভেঙে যাবে। ওই একই জায়গায় Type 2 muscle fibre  গড়ে তুলতে বেশি করে সাদা মাংস এবং ডিমের সাদা অংশ খাওয়ার প্রয়োজন। এবং টেস্টোস্টেরন হরমোন বৃদ্ধি করতে হবে যেন টেস্টোস্টেরন হরমোনের সাথে সাদা মাংস সালোকসংশ্লেষণ হয় শরীরের type 2 muscle fibre উৎপাদন হয়। এর ফলে মাংস পেশী দেখতে অনেক বড় এবং সুন্দর দেখায়। এইজন্য সকাল বেলা এবং ব্যায়ামের পরে দৌড়ানো বা মাধ্যমে Type 1 muscle fibre ভাঙ্গা হয়।

Type 1 muscle fibre: লাল মাংস খাওয়া ফলে হয়।  লাল মাংস এবং টেস্টোস্টেরন hormone সাথে সালোকসংশ্লেষণ হয়ে type 1 muscle fibre হয়।

Type 1 muscle fibre বেশি শক্তি সংরক্ষণ থাকে। যা খেলোয়াড়দের জন্য বেশি উপকারী। একই সাথে (Bodybuilder)

শরীর গঠন কারী মানুষের জন্য উপকারী নয়।

All type of sugar, Oil and soil are enemy of you body.

The formula of natural remedies for coronary heart disease.

Formula:

Naturally remedies for coronary heart disease=
1. Ketogenic Diet+
2. Six months high intensity Aerobic Exercises+
3. Drinking Coffee without Sugar+
4. Carni Q Table.
5. pranayama. (Breathing Exercises)

i. Bhastrika Pranayama.
ii. Kapalbhati Pranayama.
iii. Anulom Vilom Pranayama.

***

Exercise two kinds:
1. Aerobic Exercise
2. Anaerobic Exercise
Interval training: কিছুক্ষণ দৌড়ানো তারপর ক্লান্ত হয়ে গেলে কিসুক্ষণ হাটা তারপর আবার কিছু দৌড়ানো আবার ক্লান্ত হয়ে গেলে আবার কিছু ক্ষণ হাঁটতে হবে।

Functional training: আমাদের দৈনন্দিন কাজ সহজ করার জন্য যে ট্রেনিং করা হয় তাহলে ফাংশনাল টেনিং বলে। যেমন: খেলোয়াড়দের Functional training করানো হয়। শরীরের বিভিন্ন ইনজুরির পর ফাংশনাল ট্রেনিং করানো হয়।

Anaerobic exercise also include weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training increase short-term muscle strength.
Flexibility exercises stretch and lengthen muscles.


Blood pressure/ Hypertensive Removed:
Regular aerobic exercise has been shown to be an effective intervention to reduce both systolic and diastolic blood pressure in hypertensive subjects.

In most cases, exercise is just as effective in reducing blood pressure when compared with anti-hypertensive drugs but without the side effects associated with these medications.

In the studies shown here, nine months of aerobic training significantly reduce both the systolic and mean arterial blood pressure in previously hypertensive individuals. Notice that this training effect was quickly reversed after just one month of detraining.



ওজন কমানোর সূত্র:
As the number of calories burned during exercise will vary dependent upon the exercise intensity and duration, engaging in exercise alone without decreasing caloric intake may not be sufficient to achieve a constant negative energy balance and thus significant weight loss.


Just as importantly, after the first week this weight loss was almost exclusively in the form of fat. The exercise stimulus prevents the muscle loss typically associated with diet alone, also preventing the drop in resting metabolic rate.



Blood doping is the practice of boosting the number of red blood cells in the bloodstream in order to enhance athletic performance. Because such blood cells carry oxygen from the lungs to the muscles, a higher concentration in the blood can improve an athlete’s aerobic capacity (VO2 max) and endurance.[1] Many methods of blood doping are illegal, particularly in professional sports.







Blood doping is the practice of boosting the number of red blood cells in the bloodstream in order to enhance athletic performance. Because such blood cells carry oxygen from the lungs to the muscles, a higher concentration in the blood can improve an athlete’s aerobic capacity (VO2 max) and endurance.[1] Many methods of blood doping are illegal, particularly in professional sports.

ওজন বা চর্বি কমানোর ব্যায়াম:
jumping, sprinting, and lifting heavy weights.

মানব শরীরের চর্বি দুই ধরনের:১

১. মাংসের সাথে লেগে থাকা চর্বি এবং
২. চামড়ার সাথে লেগে থাকা চর্বি।
চামড়ার নিচে চর্বি থেকে মাংসপেশীর সাথে লেগে থাকা চর্বি সবচেয়ে বেশি ক্ষতিকর। সব বড় রোগের প্রধান কারণ হলো
মাংসপেশি সাথে লেগে থাকা চর্বি।

Formula of Dieting:

"All kinds of Suger, oil and salt are enemy of you body."


carbohydrate loading known to increase muscle glycogen stores prior to competition can improve ones performance.


শরীরের জ্বালানি হলো গ্লুকোজ, ইনসুলিনের
গ্লুকোজকে শরীরের জ্বালানি হিসাবে ব্যবহার করতে সাহায্য করে। যার শরীরে ইনসুলিনের মাত্রা কম বা নেই তার শরীর তখন মাংসপেশীকে জ্বালানি হিসাবে ব্যবহার করে এই জন্য যে ব্যক্তি শরীর ইনসুলিনের তৈরি করে না সে ব্যক্তির শরীর তাড়াতাড়ি শুকিয়ে যায়। এর ফলে শরীরের অনেক গ্লুকোজকে নিষ্ক্রিয় হয়ে পরে থাকে যা পরবর্তীতে চর্বিতে পরিণত হয়। এই জন্য যে ব্যক্তি ডায়াবেটিস আছে তার হৃদয় বেশি চর্বি তৈরি করে এর ফলে ডায়াবেটিস রোগীদের হৃদয় রোগ বেশি হয়।


ব্যায়ামের শেষ হওয়ার সাথে সাথে কার্বহাইড্রেট খাবার খেলে গ্লাইকোজেন সংশ্লেষণ তিন গুণ বৃদ্ধি পায়। তাই ব্যায়াম শেষ হওয়ার সাথে সাথে নয় এবং দুই ঘণ্টার মধ্যে কার্বহাইড্রেট খাবার খাওয়া সবচেয়ে ভালো। ব্যায়ামের এক ঘন্টা পরে কার্বহাইড্রেট খাবার খেলে ইন্সুলিন মাত্রা বৃদ্ধি পায়। তাই ব্যায়ামের এক ঘন্টা পরে এবং দুই ঘণ্টার মধ্যে কার্বহাইড্রেট খাবার খাওয়া সবচেয়ে ভালো।


একটি গবেষণা দেখা গিয়েছে, ব্যায়াম করলে শরীরের ইন্সুলিন বৃদ্ধি পেয়ে থাকে ।

ব্যায়ামের শুরু হওয়ার আগেই ইনসুলিন মাত্রায় বেশি থাকলে। গ্লুকোজ থেকে এবং শরীরের চর্বি থেকে ব্যায়ামের সময় শক্তি সরবরাহ করবে। এর ফলে মাংসপেশী থেকে শক্তি উৎপাদন বন্ধ থাকবে এর ফলে মাংসপেশী ক্ষয় হবে না বা মাংসপেশী কমে যাবে না।


এই কার্বোহাইড্রেট লোডিং হিসাবে পরিচিত হয়।যা
প্রতিযোগিতায় দুই থেকে তিন ঘণ্টার আগে 300 and 500 calories গ্ৰাম ক্যালোরি জাতির খাবার খাওয়া উচিত। ফ্যাট চর্বি এবং ফাইবার কম খাওয়া উচিত।
প্রতিযোগিতায় অনুমানিক সাত দিন আগে শরীরে থেকে গ্লাইকোজেনর খালি করা উচিত কিটো ডায়েটের মধ্যে।


পেশী গ্লাইকোজেন স্টোরগুলি কম রাখার জন্য তিন দিনের খাবার, চর্বি এবং প্রোটিনের জাতীয় খাবার বেশি খায় এবং কার্বোহাইড্রেট জাতীয় খাবার কম খেয়ে থাকে। এর ফলে শরীরের গ্লাইকোজেন মাত্রা কমে যায়। তারপর ক্রীড়াবিদ অবশিষ্ট তিন দিনের জন্য একটি অত্যন্ত উচ্চ মাত্রার কার্বোহাইড্রেট জাতীয় খাবার খায়।


এভাবে, একটি সংশোধিত রেজিমেন্ট প্রস্তাবিত হয় যেখানে ক্রীড়াবিদ প্রতিযোগিতার আগে সপ্তাহের মধ্যে তাদের প্রশিক্ষণের তীব্রতা বা ব্যায়ামের সময় হ্রাস করে, এবং প্রতিযোগিতায় আগে মোট ক্যালোরির ৭০% পর্যন্ত তাদের কার্বোহাইড্রেট জাতীয় খাবার থেকে গ্রহণ করে থাকে।



মাংসপেশী বৃদ্ধি সূত্র:

মাংসপেশী বৃদ্ধি জন্য, ব্যায়ামের সময় যে পরিমাণ মাংসপেশী ছিঁড়ে ফেলছে ঠিক সেই পরিমাণে প্রোটিন জাতীয় খাবার খাওয়া উচিত বা তার চেয়ে বেশি প্রোটিন জাতীয় খাবার উচিত এই ছিঁড়ে ফেলা মাংসপেশী গঠন করার জন্য। যতবেশি প্রোটিন জাতীয় খাবারের সাথে ছিঁড়া মাংসপেশী রাসায়নিক সংশ্লেষণের হবে ততবশি মাংসপেশী মোটা হবে বা আয়তনে বৃদ্ধি পাবে এবং প্রয়োজনে মাংসপেশী টিস্যু পরিমাণ বৃদ্ধি পাবে কারণ আমাদের শরীর মনে করবে এত ওজন উঠানো জন্য আরো মাংসের টিস্যু প্রয়োজন তখন শরীর অতিরিক্ত প্রোটিন জাতীয় খাবার থেকে অতিরিক্ত মাংসপেশী টিস্যু তৈরি করা শুরু করবে এই জন্য আস্তে আস্তে ব্যায়াম সময় ওজন বৃদ্ধি করতে হবে।

এই জন্য ব্যায়াম সময় ওজন বৃদ্ধি করা বন্ধ করে দিলে মাংসপেশী বৃদ্ধি হওয়া বন্ধ হয়ে যায়।

প্রোটিন জাতীয় খাবারের সাথে ছিঁড়া মাংসপেশী রাসায়নিক সংশ্লেষণের সাহায্যে করে টেস্টোস্টেরন হরমোন।

প্রোটিন জাতীয় খাওয়ার দৈনিক প্রায় দ্বিগুণ খাওয়া উচিত। প্রতি কিলোগ্ৰাম শরীরের ওজনের জন্য দৈনিক ১.৬ গ্ৰাম প্রোটিনের জাতীয় খাবার দরকার। নতুন মাংসপেশী গঠন এবং যে মাংসপেশীর টিস্যু ছিয়ে গিয়েছে তা নতুন করে গঠন করা জন্য। এবং দুগ্ধ ও মাংস প্রোটিন সহ সুস্থ খাদ্য মাধ্যমে অর্জন করা যেতে পারে।

প্রয়োজনের বেশি প্রোটিন জাতীয় খাবার খেলে তা প্রস্রাব সাথে বের হয়ে যায়। প্রোটিন জাতীয় খাবার ব্যায়াম শেষ করার সাথে সাথে খাওয়া উচিত এর ফলে মাংসপেশী বেশি বৃদ্ধি পেয়ে থাকে। আর প্রস্রাব সাথে অতিরিক্ত প্রোটিন জাতীয় খাবার বের হয় না যখন ব্যায়াম করার সাথে সাথে প্রোটিন জাতীয় খাবার খাওয়া হয় এবং ব্যায়ামের এক ঘন্টা পরে এবং দুই ঘণ্টার মধ্যে কার্বহাইড্রেট জাতীয় খাবার হাওয়া হয়।

এর প্রধান কারণ হলো ব্যায়াম করা পর পরই ইন্সুলিন এবং growth hormone বৃদ্ধি পায়। এর ফলে প্রোটিন জাতীয় খাবার সহজে মাংসপেশী বৃদ্ধি করতে পারে।

Whey and casein protein জাতীয় খাবার খাওয়া সবচেয়ে ভালো ব্যায়াম শেষ করার এক ঘন্টা মধ্যে।

ব্যায়াম করার এক ঘন্টা মধ্যে প্রোটিন জাতীয় খাবার খাওয়া ফলে ছিঁড়ে যাওয়া মাংসপেশী ঠিক হওয়া এবং নতুন মাংসপেশী বৃদ্ধি হওয়া সম্ভবনা ৩০% বেশি বৃদ্ধি পায়।

In summary, attention to carbohydrate metabolism and stores before, during and after exercise is essential for endurance athletes.
It is important for endurance athletes to stay hydrated during training sessions and in competition. Individuals wishing to increase muscle mass should combine heavy resistance training with a diet high in protein.





The extent of glucose uptake will be dependent upon the exercise intensity, insulin levels and muscle blood flow.



Formula of building Muscle: (Mind and Muscle Connection)

"The mind body connection is clearly at work during exercise. Not only is the activity in the brain stimulated during exercise, but blood flow and vascular function is enhanced."



To exercise against gravity.

Scott exercise and bicep exercise: not to do full up and aslo not to do full down.


Isotonic Exercise.
Isometric Exercise.


A major endurance training adaptation, is the increased ability to use fats as a fuel,


With regular endurance training, these individuals demonstrate a shift in their muscle fiber type from Type 2 to Type 1. Similarly, intense sprint training will result in a shift in the opposite direction from Type 1 to Type 2.

পায়ের হাঁটু ব্যথা হওয়া কারণ:
পায়ের পায়ের হাঁটুর চার পাশে মাংস পেশী দূর বল হওয়ার কারণে হাঁটু ব্যথা হয়। পায়ের লিগামেন্ট না ভাঙ্গে শুধু মাংস পেশী বা হাড়ের ক্ষয় ব্যথা। পায়ের ব্যায়াম মাধ্যমে দূর করা সম্ভব। হাঁটু লিগামেন্ট ছিড়ে গেলে অপারেশন ছাড়া কোন বিকল্প নেই কারণ পায়ের লিগামেন্ট কোন রক্ত চলাচল হয় না তাই তা অপারেশন করতে হয়।

লেখক: যুবাইর মাহমুদ।